New Personal Best! Brag About That New Pb!

General discussion on Training. How to get better on your erg, how to use your erg to get better at another sport, or anything else about improving your abilities.
iain
10k Poster
Posts: 1141
Joined: October 11th, 2007, 6:56 am
Location: Reading, UK

Re: New Personal Best! Brag About That New Pb!

Post by iain » June 11th, 2024, 8:21 am

Kerry1960 wrote:
June 11th, 2024, 7:11 am
Next stop sub 20:00

Time Meters Pace Watts Cal/Hr S/M
20:09.2 5,000m 2:00.9 198 981 25
4:07.5 1,000m 2:03.7 185 935 26
4:05.0 2,000m 2:02.5 190 955 25
4:03.5 3,000m 2:01.7 194 967 25
4:00.8 4,000m 2:00.4 201 990 25
3:52.5 5,000m 1:56.2 223 1066 26
Looks like sub-20' there whenever you are fully recovered and start closer to target from those last 2 splits.
56, lightweight in pace and by gravity. Currently training 3-4 times a week after a break to slowly regain the pitiful fitness I achieved a few years ago. Free Spirit, come join us http://www.freespiritsrowing.com/forum/

nick rockliff
Half Marathon Poster
Posts: 2323
Joined: March 16th, 2006, 3:54 pm
Location: UK

Re: New Personal Best! Brag About That New Pb!

Post by nick rockliff » June 11th, 2024, 8:26 am

Kerry1960 wrote:
June 11th, 2024, 7:11 am
Wasn't thinking about PB when I went to the gym today. But gym was the coolest it's been for a while and felt good on the erg today. So kept pushing after a good start and end result was faster 5K PB by 9 secs. Previous best 20:18 March 23 2024

Next stop sub 20:00

Time Meters Pace Watts Cal/Hr S/M
20:09.2 5,000m 2:00.9 198 981 25
4:07.5 1,000m 2:03.7 185 935 26
4:05.0 2,000m 2:02.5 190 955 25
4:03.5 3,000m 2:01.7 194 967 25
4:00.8 4,000m 2:00.4 201 990 25
3:52.5 5,000m 1:56.2 223 1066 26
Nice 5k, well done. Sub 20min not far away and probably there now at r28.
67 6' 4" 108kg
PBs 2k 6:16.4 5k 16:37.5 10k 34:35.5 30m 8727 60m 17059 HM 74:25.9 FM 2:43:48.8
50s PBs 2k 6.24.3 5k 16.55.4 6k 20.34.2 10k 35.19.0 30m 8633 60m 16685 HM 76.48.7
60s PBs 5k 17.51.2 10k 36.42.6 30m 8263 60m 16089 HM 79.16.6

HornetMaX
5k Poster
Posts: 521
Joined: September 14th, 2021, 5:41 am

Re: New Personal Best! Brag About That New Pb!

Post by HornetMaX » June 11th, 2024, 9:05 am

Those negative splits (in pace) look like a countdown ... (2:0)3 ... (2:0)2 ... (2:0)1 ... (2:0)0 ... boom (1:56) !
1973, 173cm (5'8"), LW, started rowing Sep 2021 (after 10 years of being a couch potato), c2 log
RowErg PBs:
Image

Sakly
Half Marathon Poster
Posts: 3380
Joined: January 13th, 2022, 10:49 am

Re: New Personal Best! Brag About That New Pb!

Post by Sakly » June 11th, 2024, 9:19 am

Kerry1960 wrote:
June 11th, 2024, 7:11 am
Wasn't thinking about PB when I went to the gym today. But gym was the coolest it's been for a while and felt good on the erg today. So kept pushing after a good start and end result was faster 5K PB by 9 secs. Previous best 20:18 March 23 2024

Next stop sub 20:00

Time Meters Pace Watts Cal/Hr S/M
20:09.2 5,000m 2:00.9 198 981 25
4:07.5 1,000m 2:03.7 185 935 26
4:05.0 2,000m 2:02.5 190 955 25
4:03.5 3,000m 2:01.7 194 967 25
4:00.8 4,000m 2:00.4 201 990 25
3:52.5 5,000m 1:56.2 223 1066 26
Well done :)
But now your 6k looks a bit soft :lol:
Male - '80 - 82kg - 177cm - Start rowErg Jan 2022
1': 358m
4': 1217m
30'r20: 8068m
30': 8,283m
60': 16,222m
100m: 0:15.9
500m: 1:26.0
1k: 3:07.8
2k: 6:37.1
5k: 17:39.6
6k: 21:03.5
10k: 36:01.5
HM: 1:18:40.1
FM: 2:52:32.6
My log

Dpoleit89
500m Poster
Posts: 52
Joined: May 27th, 2024, 11:11 am

Re: New Personal Best! Brag About That New Pb!

Post by Dpoleit89 » June 11th, 2024, 9:56 am

Sakly wrote:
June 11th, 2024, 6:55 am
Dpoleit89 wrote:
June 11th, 2024, 6:08 am
Xcskier here: 1st 10k test on Skierg (bought it in march ‘24). 1,83m x 85kg or 6ft x 187 lbs.

36:42.5

1st 2000 7:31.8 52
2nd 2000 7:27.5 52
3rd 2000 7:19.1 53
4th 2000 7:15.0 53
5th 2000 7:09.0 53

Seems good 😊
Strong 10k on the skierg! Well done!
At what rate did you do this piece?
sorry forgot to write them.

Resistance 7
Long Distance Skier
Skierg
2k 06:42.0 5k 17:31.9 10k 35:50.2 HM 01:17:46.0
FM 02:44:28.3
Rowerg
2k 06:55.1

Sakly
Half Marathon Poster
Posts: 3380
Joined: January 13th, 2022, 10:49 am

Re: New Personal Best! Brag About That New Pb!

Post by Sakly » June 11th, 2024, 11:19 am

Dpoleit89 wrote:
June 11th, 2024, 9:56 am
Sakly wrote:
June 11th, 2024, 6:55 am
Dpoleit89 wrote:
June 11th, 2024, 6:08 am
Xcskier here: 1st 10k test on Skierg (bought it in march ‘24). 1,83m x 85kg or 6ft x 187 lbs.

36:42.5

1st 2000 7:31.8 52
2nd 2000 7:27.5 52
3rd 2000 7:19.1 53
4th 2000 7:15.0 53
5th 2000 7:09.0 53

Seems good 😊
Strong 10k on the skierg! Well done!
At what rate did you do this piece?
sorry forgot to write them.

Resistance 7
That's a quite high rate :)
Only asked, as I did a 10k on the skierg during the tour de SkiErg during February, which was kind of exhausting and very sweaty (even if not all out), but far off from a 36:xx :lol:
I did it at rate 31 and drag of 76 (resistance 7 can mean anything from machine to machine, but assuming a relative new and clean one, it would probably be >100). If I ever get another crank at it, I would increase the rate, but not sure I would get into the 50s with it!
Again, nice effort!
Male - '80 - 82kg - 177cm - Start rowErg Jan 2022
1': 358m
4': 1217m
30'r20: 8068m
30': 8,283m
60': 16,222m
100m: 0:15.9
500m: 1:26.0
1k: 3:07.8
2k: 6:37.1
5k: 17:39.6
6k: 21:03.5
10k: 36:01.5
HM: 1:18:40.1
FM: 2:52:32.6
My log

Kerry1960
2k Poster
Posts: 480
Joined: February 8th, 2023, 7:15 am

Re: New Personal Best! Brag About That New Pb!

Post by Kerry1960 » June 11th, 2024, 11:46 am

nick rockliff wrote:
June 11th, 2024, 8:26 am
Kerry1960 wrote:
June 11th, 2024, 7:11 am
Wasn't thinking about PB when I went to the gym today. But gym was the coolest it's been for a while and felt good on the erg today. So kept pushing after a good start and end result was faster 5K PB by 9 secs. Previous best 20:18 March 23 2024

Next stop sub 20:00

Time Meters Pace Watts Cal/Hr S/M
20:09.2 5,000m 2:00.9 198 981 25
4:07.5 1,000m 2:03.7 185 935 26
4:05.0 2,000m 2:02.5 190 955 25
4:03.5 3,000m 2:01.7 194 967 25
4:00.8 4,000m 2:00.4 201 990 25
3:52.5 5,000m 1:56.2 223 1066 26
Nice 5k, well done. Sub 20min not far away and probably there now at r28.
Thanks everyone for kind words. Nick"s suggestion of r28 would be good but that"s currently beyond my capabilities for 5k.

Think I can break 20 mins at r26, just need to start faster and begin final sprint a little earlier. Only sprinted last 200 today.
M64 6ft 2, 1.90m,14st 4lbs (200), 90 kg, NW England
First erg Jan 2023
PBs 500m 1:34.4, 1k 3:30.9, 2k 7:32.3
5k 20:09, 6k 24:30, 30m 7310m, 30r20 7133m

KeithT
Half Marathon Poster
Posts: 3193
Joined: February 5th, 2018, 12:41 pm

Re: New Personal Best! Brag About That New Pb!

Post by KeithT » June 11th, 2024, 12:18 pm

RWAGR wrote:
June 5th, 2024, 10:38 am
New 30 min PB: 8,182 at 1.49.9. This was an improvement of 62 meters. Interestingly, it was the highest HR I have seen (183). THis felt really at my max, but is only 2.9" slits faster than my 60 min PB. Does "Paul's Law" breakdown at longer distances? I'm aware that it's only ever an estimate, but this seems way off as definitely didn't have another 2 splits in me!

3 Min Splits:

1.49.6 r27
1.50.1 r28
1.50.2 r28
1.50.2 r28
1.50.4 r28
1.50.2 r28
1.50.4 r28
1.50.2 r28
1.50.1 r28
1.50.7 r28
1.50.7 r28
1.47.3 r29
Excellent improvement! I don't see the 5 second difference with Paul's law either - I have a larger gap with the shorter rows and a smaller with the longer.
56 yo, 6'3" 205# PBs (all since turning 50):
1 min - 376m, 500m - 1:21.3, 1K - 2:57.2, 4 min - 1305m, 2K - 6:27.8, 5K - 17:23, 30 min - 8444m, 10K - 35:54, 60 min - 16110, HM - 1:19:19, FM - 2:45:41

nick rockliff
Half Marathon Poster
Posts: 2323
Joined: March 16th, 2006, 3:54 pm
Location: UK

Re: New Personal Best! Brag About That New Pb!

Post by nick rockliff » June 11th, 2024, 2:18 pm

Kerry1960 wrote:
June 11th, 2024, 11:46 am
nick rockliff wrote:
June 11th, 2024, 8:26 am
Kerry1960 wrote:
June 11th, 2024, 7:11 am
Wasn't thinking about PB when I went to the gym today. But gym was the coolest it's been for a while and felt good on the erg today. So kept pushing after a good start and end result was faster 5K PB by 9 secs. Previous best 20:18 March 23 2024

Next stop sub 20:00

Time Meters Pace Watts Cal/Hr S/M
20:09.2 5,000m 2:00.9 198 981 25
4:07.5 1,000m 2:03.7 185 935 26
4:05.0 2,000m 2:02.5 190 955 25
4:03.5 3,000m 2:01.7 194 967 25
4:00.8 4,000m 2:00.4 201 990 25
3:52.5 5,000m 1:56.2 223 1066 26
Nice 5k, well done. Sub 20min not far away and probably there now at r28.
Thanks everyone for kind words. Nick"s suggestion of r28 would be good but that"s currently beyond my capabilities for 5k.

Think I can break 20 mins at r26, just need to start faster and begin final sprint a little earlier. Only sprinted last 200 today.
I think if you did a few practice sessions sitting on 2:00 r28 you would be surprised how much easier it would feel. You can't just jump to r28 though it does need training. A good session for this is 6 x 1k with 1 min or 90 secs recovery just sitting on 2:00 r28.
67 6' 4" 108kg
PBs 2k 6:16.4 5k 16:37.5 10k 34:35.5 30m 8727 60m 17059 HM 74:25.9 FM 2:43:48.8
50s PBs 2k 6.24.3 5k 16.55.4 6k 20.34.2 10k 35.19.0 30m 8633 60m 16685 HM 76.48.7
60s PBs 5k 17.51.2 10k 36.42.6 30m 8263 60m 16089 HM 79.16.6

Kerry1960
2k Poster
Posts: 480
Joined: February 8th, 2023, 7:15 am

Re: New Personal Best! Brag About That New Pb!

Post by Kerry1960 » June 11th, 2024, 2:41 pm

nick rockliff wrote:
June 11th, 2024, 2:18 pm
Kerry1960 wrote:
June 11th, 2024, 11:46 am
nick rockliff wrote:
June 11th, 2024, 8:26 am


Nice 5k, well done. Sub 20min not far away and probably there now at r28.
Thanks everyone for kind words. Nick"s suggestion of r28 would be good but that"s currently beyond my capabilities for 5k.

Think I can break 20 mins at r26, just need to start faster and begin final sprint a little earlier. Only sprinted last 200 today.
I think if you did a few practice sessions sitting on 2:00 r28 you would be surprised how much easier it would feel. You can't just jump to r28 though it does need training. A good session for this is 6 x 1k with 1 min or 90 secs recovery just sitting on 2:00 r28.
Nick, Thanks for this. I'll give this session a try.
M64 6ft 2, 1.90m,14st 4lbs (200), 90 kg, NW England
First erg Jan 2023
PBs 500m 1:34.4, 1k 3:30.9, 2k 7:32.3
5k 20:09, 6k 24:30, 30m 7310m, 30r20 7133m

Dpoleit89
500m Poster
Posts: 52
Joined: May 27th, 2024, 11:11 am

Re: New Personal Best! Brag About That New Pb!

Post by Dpoleit89 » June 12th, 2024, 1:44 am

Sakly wrote:
June 11th, 2024, 11:19 am
Dpoleit89 wrote:
June 11th, 2024, 9:56 am
Sakly wrote:
June 11th, 2024, 6:55 am


Strong 10k on the skierg! Well done!
At what rate did you do this piece?
sorry forgot to write them.

Resistance 7
That's a quite high rate :)
Only asked, as I did a 10k on the skierg during the tour de SkiErg during February, which was kind of exhausting and very sweaty (even if not all out), but far off from a 36:xx :lol:
I did it at rate 31 and drag of 76 (resistance 7 can mean anything from machine to machine, but assuming a relative new and clean one, it would probably be >100). If I ever get another crank at it, I would increase the rate, but not sure I would get into the 50s with it!
Again, nice effort!
That rate is a byproduct of on snow technique, I stop at tights, not fully extending triceps.
The drag factor was 107, I’m not experienced with erg parameters 😅.
Thanks ☺️
Long Distance Skier
Skierg
2k 06:42.0 5k 17:31.9 10k 35:50.2 HM 01:17:46.0
FM 02:44:28.3
Rowerg
2k 06:55.1

Sakly
Half Marathon Poster
Posts: 3380
Joined: January 13th, 2022, 10:49 am

Re: New Personal Best! Brag About That New Pb!

Post by Sakly » June 12th, 2024, 1:55 am

Dpoleit89 wrote:
June 12th, 2024, 1:44 am
That rate is a byproduct of on snow technique, I stop at tights, not fully extending triceps.
The drag factor was 107, I’m not experienced with erg parameters 😅.
Thanks ☺️
Thanks for feedback about drag.
I also do not extend my arms fully and stop at tighs, as the rest of the movement does not add anything useful to the stroke.
I like to use low ratings, same on the rower, as I can control my breathing better. Obviously, for a TT such low rates are not suitable, so probably need to up the rate for my next (serious) TTs on the skierg B)
Male - '80 - 82kg - 177cm - Start rowErg Jan 2022
1': 358m
4': 1217m
30'r20: 8068m
30': 8,283m
60': 16,222m
100m: 0:15.9
500m: 1:26.0
1k: 3:07.8
2k: 6:37.1
5k: 17:39.6
6k: 21:03.5
10k: 36:01.5
HM: 1:18:40.1
FM: 2:52:32.6
My log

hikeplusrow
2k Poster
Posts: 304
Joined: September 16th, 2023, 8:07 am
Location: Lincolnshire, UK

Re: New Personal Best! Brag About That New Pb!

Post by hikeplusrow » June 12th, 2024, 4:55 am

Hi, it's the teetotaller here! New HM PB this morning - 1:38:49.5 (35 second improvement). Over the moon!

iain
10k Poster
Posts: 1141
Joined: October 11th, 2007, 6:56 am
Location: Reading, UK

Re: New Personal Best! Brag About That New Pb!

Post by iain » June 12th, 2024, 6:14 am

KeithT wrote:
June 11th, 2024, 12:18 pm
...I don't see the 5 second difference with Paul's law either - I have a larger gap with the shorter rows and a smaller with the longer.
Apologies for deviation from the thread, but looking at the PBs in your signature, your "Paul's constant" seems to be fairly constant from 500 - 2k at about 8S/doubling. This is higher than I have seen before in a fit rower, but as someone who is generally better at the shorter stuff, I would have expected 6-7S and it is unusual for this to continue below 1k so this might suggest that 500 is relatively "soft". It then varies alot, but is indeed lower. That could be because some PBs are better than others eg 5k (although if there is a change, this could be explained by the change happening between 2k & 5k). I was surprised that it actually increases for your hour which many manage at a pace much closer to their 10k, but as HM is more typical compared to the hour, perhaps your 10k is just particularly good.
56, lightweight in pace and by gravity. Currently training 3-4 times a week after a break to slowly regain the pitiful fitness I achieved a few years ago. Free Spirit, come join us http://www.freespiritsrowing.com/forum/

Dangerscouse
Marathon Poster
Posts: 10548
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: New Personal Best! Brag About That New Pb!

Post by Dangerscouse » June 12th, 2024, 7:41 am

hikeplusrow wrote:
June 12th, 2024, 4:55 am
Hi, it's the teetotaller here! New HM PB this morning - 1:38:49.5 (35 second improvement). Over the moon!
Well done Tim!! Big improvement.
51 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:19; 6k= 20:47; 10k= 35:46 30mins= 8,488m 60mins= 16,618m HM= 1:16.47; FM= 2:40:41; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

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